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Post by Mr. Espey on Aug 21, 2007 15:06:47 GMT -5
THE NEW BEGINNING
This thread is locked so only I can post to it. If there are any questions about anything you see in my workouts feel free to ask in the main training forum. For pictures or explanations of exercises listed here please see page 1 of my old log.
MONDAY - August 20 -- Wrist, crushing grip, pinch grip (always at home). All weights in lbs unless otherwise stated.
Wrist Curls (fat bar, superset off the thighs then standing palms facing thighs) 60 x 40-25 80 x 30-20 80 x 30-20
Crusher Wrist Curls R 90 x 14 R 90 x 12 R 90 x 10
Crusher Reverse Wrist Curls (superset with regular wrist curl) R 30 x 15-30 R 30 x 12-25 R 30 x 10-22
Wrist Hammer (leverage up superset with pronation) R 10 x 10-5 R 10 x 10-5 R 10 x 10-5
Finger Blaster (both hands) 170 x 60 170 x 60 170 x 50 170 x 50
Block Pinch (thick, 1 hand) R 20 x 10 (seconds) R 20 x 10
Block Pinch (thin, 2 hands) 30 x 30 (seconds) 30 x 25
Hub Pinch R 15 x 10 R 15 x 8
LEFT HAND CRUSHER WRIST CURLS 15 x 50 ... it begins...
Upstairs I go for my 30 min on the Airdyne.
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Post by Mr. Espey on Aug 21, 2007 22:07:46 GMT -5
TUESDAY - August 21 -- Chest, shoulders, triceps (home edition). All weights in lbs unless otherwise stated.
Leverage Bench Press 225 x 20 315 x 15 405 x 3 405 x 3
Leverage Incline Press 225 x 12 315 x 4 315 x 4 315 x 3
Leverage Military Press 135 x 25 225 x 7 225 x 6 225 x 5 225 x 4
Skull Crushers / Press (superset) 75 x 10-10 75 x 10-10 75 x 10-10
Pressdowns (straight bar) 90 x 8 90 x 7
30 min on the Airdyne earlier in the day.
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Post by Mr. Espey on Aug 22, 2007 18:52:32 GMT -5
WEDNESDAY - August 22 -- Elbow flexors (home edition). All weights in lbs unless otherwise stated.
Machine Preacher Curl 90 x 6 90 x 5 90 x 5
Standing EZ Curl 115 x 6 115 x 5 115 x 4
Dumbbell Concentration Curl R & L 40 x 5 R & L 40 x 5
Hammer Curl Bar 100 x 8 100 x 8 100 x 3 (stopping at 90 degrees)
EZ Reverse Curls 75 x 12 75 x 12 75 x 12
Pulley Table (towel over knuckle, supeset with a variation) R 22.5 x 12-12 R 22.5 x 7-5 R 22.5 x 5-4
Brach Rack (all weight out front) R 35 x 20, L 35 x 14 R 35 x 19, L 35 x 12 R 35 x 17, L 35 x 10
Workout ended at 6:45pm... practice starts at 7pm.
I intend to do 30 min on the Airdyne later tonight.
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Post by Mr. Espey on Aug 23, 2007 21:35:28 GMT -5
THURSDAY - August 23 -- Back (home edition). All weights in lbs unless otherwise stated. Leverage Bent Rows 225 x 12 225 x 12 315 x 4 315 x 4 315 x 3 Front Lat Pulldowns (wide hammer grip) 180 x 12 180 x 9 180 x 7 Board Pull Downs (see pic at the end of this post) 180 x 6 180 x 6 180 x 6 This works grip a lot but I threw it in with back anyway. Shrugs 505 x 8 505 x 7 505 x 6 505 x 5 30 min on the Airdyne later tonight. This is a 2x6 board with an eye hook in it. Your fingers lay flat on the board when you do this exercise.
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Post by Mr. Espey on Aug 24, 2007 21:14:28 GMT -5
FRIDAY - August 24 -- Supporting grip & side pressure (always at home). All weights in lbs unless otherwise stated.
Crusher Deadlifts (like Rolling Thunder... a little harder) R 110 x 8 R 155 x 2 R 155 x 2 R 155 x 1
#1 THICK Dumbbell Holds (in seconds) R 82 x 5 R 82 x 8 R 82 x 8
#2 THICK Dumbbell Holds (in seconds) R 77 x 3 R 77 x 4 R 77 x 3
Pulley Table (side) R 22.5 x 10 R 22.5 x 10 R 22.5 x 7
Spring Crusher Side Pressure R x 15 R x 15 R x 15
30 min on the Airdyne later tonight.
There you have it... that is what the routine looks like for the whole week when I do it at home. I hope to do the Tues, Wed, and Thurs workouts in the gym next week. The left will be worked back in slowly and the weights with the right should go up quickly. Its been a hard week. I am sore all over and am looking forward to relaxing all weekend but not straying from the path I have set out for myself.
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Post by Mr. Espey on Aug 27, 2007 21:36:10 GMT -5
MONDAY - August 27 -- Wrist, crushing grip, pinch grip (always at home). All weights in lbs unless otherwise stated.
Wrist Curls (fat bar, superset off the thighs then standing palms facing thighs) 80 x 45-25 80 x 45-25 80 x 33-15
Crusher Wrist Curls R 90 x 16 R 90 x 14 R 90 x 12
Crusher Reverse Wrist Curls (superset with regular wrist curl) R 30 x 16-35 R 30 x 15-30 R 30 x 12-30
Wrist Hammer (leverage up superset with pronation) R 10 x 12-6 R 10 x 12-8 R 10 x 12-7
Finger Blaster (both hands) 170 x 70 170 x 70 170 x 70 170 x 50
Block Pinch (thick, 1 hand) R 20 x 18 (seconds) R 20 x 16
Block Pinch (thin, 2 hands) 30 x 45 (seconds) 30 x 45
Hub Pinch R 15 x 16, L 15 x 30 R 15 x 15, L 15 x 31 R 15 x 15, L 15 x 25
LEFT HAND CRUSHER WRIST CURLS 30 x 40
Later in the evening... 30 min on the Airdyne.
This week I started re-incorporating the left. Next week I will add in a few exercises with it.
"Red" joined me for the workout tonight and did well. I think he will be sore tomorrow but he appears to be into the training. Can't wait to get the armwrestling gym opened.
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Post by Mr. Espey on Aug 29, 2007 0:07:22 GMT -5
TUESDAY - August 28 -- Chest, shoulders, triceps (gym edition). All weights in lbs unless otherwise stated.
Bench Press 225 x 10 315 x 4 315 x 3 315 x 3
Dumbbell Flyes (superset with press) 70 x 6-6 70 x 4-4
Pec Deck 150 x 10 150 x 10
Seated Military Press 135 x 8 135 x 6 135 x 4
Side Laterals (superset with bent laterals) 25 x 8-8 25 x 6-6
Reverse Pec Deck 100 x 7 100 x 6
Skull Crushers / Press (superset) 115 x 8-10 115 x 8-10 115 x 3-10
Pressdowns (straight bar) 60 x 7 60 x 4
Pressdowns (rope, double pulley) 80 x 10 80 x 8
30 min on the Airdyne.
The free weight has really exposed the amount of strength I have lost over the past few months. I am sure it will come back fast. It felt good to be back in my old gym.
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Post by Mr. Espey on Aug 29, 2007 16:08:26 GMT -5
WEDNESDAY - August 29 -- Elbow flexors (gym edition). All weights in lbs unless otherwise stated.
Preacher EZ Curl (top range partials) 115 x 8 135 x 3 135 x 3 135 x 3
Standing Barbell Curl 110 x 6 110 x 4
Standing Narrow Barbell Curl 70 x 8 70 x 8
Incline Dumbbell Curl 40 x 4 30 x 5
Narrow Pulldowns 150 x 6 then hold at chest 150 x 6 then hold at chest
EZ Preacher Reverse Curl (holding on the last rep) 75 x 8 75 x 8 75 x 8 75 x 8
Dumbbell Hammer Curl (standing) 30 x 9 30 x 8 30 x 7 30 x 6
Practice tonight.
30 min on the Airdyne tonight.
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Post by Mr. Espey on Aug 30, 2007 20:44:13 GMT -5
THURSDAY - August 30 -- Back (gym edition). All weights in lbs unless otherwise stated.
Barbell Rows 225 x 8 275 x 4 275 x 4 275 x 3 225 x 8
Barbell Shrugs 405 x 8 495 x 4 495 x 3
Cable Upright Rows 150 x 10 150 x 10 150 x 10 150 x 10
Front Lat Pulldowns 200 x 10 250 x 4
Rear Lat Pulldowns 150 x 6 130 x 8
30 min on the Airdyne later tonight.
I was supposed to do deadlift tonight but I feel exhausted and sore all over... so I put it off until next week. I usually only deadlift every second week.
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Post by Mr. Espey on Aug 31, 2007 18:08:06 GMT -5
FRIDAY - August 31 -- Supporting grip & side pressure (always at home). All weights in lbs unless otherwise stated. Crusher Deadlifts (like Rolling Thunder... a little harder) R 110 x 8, L 110 x 4 R 155 x 3, L 155 x 0 R 165 x 0 R 155 x 2 #2 THICK Dumbbell Holds (in seconds) R 77 x 4 R 77 x 5 R 77 x 4 #1 THICK Dumbbell Holds (in seconds) R 82 x 10 R 82 x 6 R 82 x 4 Pulley Table (side) R 22.5 x 12, L 22.5 x 4 R 22.5 x 12, L 22.5 x 5 R 22.5 x 12, L 22.5 x 6 Spring Crusher Side Pressure R x 20, L x 6 R x 20, L x 8 R x 20, L x 10 30 min on the Airdyne later tonight. Another week wrapped up... week 2 and I am sore as hell and looking forward to a weekend worth of recovery even though I have to go back to work tomorrow for the first time since the "Moose Jaw incident". If you follow my logs you will notice I have already started incorporating my left arm back into some exercises and I will continue to do so next week. I even pulled with it a bit at the last practice. I am not sure it has lost as much strength as my training would indicate... I think it is more of an issue of me being gun shy. On a side note... I feel and look leaner but the scale at the gym says I am 344lbs... it must be off.
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